Glycemic Index Recipes and What to Include in Them

The glycemic index or GI is a chart used to measure the effects of carbohydrates on an individual’s blood sugar levels, and this is where low glycemic index recipes are based as well. Carbohydrates, when taken into the body through the foods that we eat, break down slowly during digestion and releases glucose into our bloodstream. Food items are said to have a high or low index ranking depending on how rapidly or slowly the glucose in the body are released. A diet plan with a low index score is considered healthier as the slow rate of digestion results in a slower rate of absorption of carbohydrates from the food.

When planning low glycemic index recipes, you should learn how to identify the foods that should be included, and those that should not be in your diet. You may do so by checking the glycemic index chart where all foods that have a value of 55 or below has a low GI, and everything above it has either moderate or high GI.

Here are some tips on how you should plan your low glycemic index recipes:

Low index recipes should include 3 low glycemic foods but can be combined with high or moderate scored foods.

• Opt for brown, parboiled or wild rice, and go for white rice occasionally.
• Include a variety of green leafy vegetables to your salad but avoid using salad dressing in them.
• Eat as much fruits as you can throughout the day.
• Instead of white potatoes, go for sweet potatoes which can be baked, grilled or boiled, but say no to the fried ones.
• Go for breads made of whole grains such as barley, wheat, and oats instead of breads made in white flour.
• Eat unprocessed cereals like muesli, oats, corn flakes or cereals made with psyllium instead of sugar coated cereals.
• Spread the quantity of your carbohydrate consumption throughout the day.

If you are having trouble planning your daily meals, here is a good sample pattern that you can use as a guide:

Breakfast

Bowl of plain muesli with low fat yogurt topped with nuts and fresh fruits

Glass of fresh orange juice

Mid-morning Snack

Fruit smoothie with low fat milk

Lunch

Grilled tuna or chicken satay

Stir-fried vegetables

Mid-afternoon snack

Fresh fruit or vegetable salad

Dinner

Lean roasted meat with pasta or baked sweet potato

Green salad

Glycemic index recipes are very beneficial, especially for individuals suffering from diabetes. It can also be very helpful for those who want to lose weight and maintain, reduce cholesterol levels and increase the body’s sensitivity to insulin. Glycemic index recipes are also essential in maintaining a balance blood sugar level

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

About the Author

Jonathan is main contributor and co-creator of the new Glycemic Index info based web-site: http://the-glycemic-index-guide.com .

Check out his free 10-part mini-eCourse, “Glycemic Index Secrets”, it might be all you’ll ever need (and did I mention it was free!!)

Also take a ’sneak peek’ inside his new ebook “Eat Smart, Lose Weight: the Glycemic Index Revealed” at: http://the-glycemic-index-guide.com/gisecrets

Glycemic Index Chart

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